Turkey escallops with roasted vegetables
Wednesday, August 08, 2018. Author Matthew Kershaw
Roasting the turkey breast instead of frying it reduces the fat and calorie count. High in protein, turkey helps repair your hard-working muscles, while the multitude of vegetables provides plenty of low-GI carbs to replenish glycogen after a tough workout, as well as a plethora of vitamins and antioxidants to keep your health in peak condition.
2 turkey breast steaks (1/2lb or 250g)
1 medium egg, beaten
Plain breadcrumbs (2oz or 50g)
2 Tbsp plain flour (30g)
A bunch of thyme
3 peppers (1 red, 1 green, and 1 yellow)
1 red onion
1 large sweet potato
1 Tbsp olive oil (15ml)
- Preheat the oven to 180C/360F
- Deseed and chop the peppers into eighths. Half the courgette/zucchini, then cut into half-moon slices. Chop the sweet potato into large cubes. Peel the onion, then cut it into eighths.
- Arrange the vegetables in a baking dish, drizzle over the oil, add half the bunch of thyme and some salt and pepper, then toss to combine. Set aside.
- Get two plates and a bowl, then add the beaten egg to the bowl, the flour to one plate and the breadcrumbs to another.
- Pull the leaves from the rest of the bunch of thyme and add to the breadcrumbs, along with the zest of the lemon. Season the flour with salt and pepper.
- With one turkey breast steak at a time, coat it in flour, then the egg, then the breadcrumbs, shaking off the excess between each station. Place the breaded turkey on a separate baking tray from the vegetables.
- Place both trays in the oven (vegetables on a higher shelf) for 35-40 minutes, until the breadcrumbs turn crisp.
- Spoon the vegetables onto a plate. Slice the turkey escallops and place on top of the veg. Top with a lemon wedge for squeezing over the top before serving.
Nutritional profile per serving
Calories 662 kcals
Protein: 41g (25% of total calories)
Fats: 18g (25%)
Carbs: 83g (50%)